The Top 10 Ways to Increase & Maintain Your Milk Supply

May 15th, 2015 by Jennifer Waugh with 2 comments

Increasing Your Milk Supply

When I found out I was pregnant with our third child I decided to research all the ways to increase your milk supply.

I nursed for  6 months with my first child and that was with supplementing. Then with my second I was staying at home full-time so I thought this is going to be a breeze and it was anything but that. Even though I made it a year nursing her I wasn’t able to pump any extra and barely produced enough milk for her, at times even with supplementing.

So with my third I poured over every article I could find on sustaining and increasing your milk supply as well as working with my lactation consultant. I am happy to say I am producing good amount of milk and have even managed to stock a freezer full.

Below are the top 10 things that have worked for me and hopefully will save you sometime and research:

  1. Clean Eating -Consume a diet made of whole foods (for example my lunch usually consists of a leafy green salad, grilled chicken,nuts, cheese,veggies, and a side of dressing).
  2. Protein and Dairy– When your nursing you are burning a lot of calories and need the added protein (I try and eat yogurt topped with fruit once a day or a protein favorite are the shakeology smoothies they have loads of extra vitamins on with the added protein). For more information on shakeology and great breastfeeding smoothies at
  3. Oatmeal–  You want to use rolled oats(not the instant) eat it for breakfast or mix it in to smoothies.
  4. Flax Meal and Brewers Yeast – I love to use flax meal in a quick homemade granola bar..great to snack on while nursing. The NO Bake Granola Bars are found at There are also some great energy bites recipes on Pinterest. You can always mix flax meal and brewers yeast into oatmeal and smoothies.
  5. Rest– I know this is a hard one especially with middle of the night feedings etc. but try and rest when you can.
  6. Eat Eat Eat…you need an extra 500 calories a day when nursing and more when the baby is going through a growth spurt. Try and aim for 5 to 6 small meals/snacks everyday.
  7. Nursing on Demand – Personally I am still nursing on demand at four months but I think it is crucial in the beginning to establishing a healthy milk supply. I also try and pump once a day usually in the morning after the fist nursing session that is when I find my supply is the best. For pumping tips visit:
  8. Water – Drink plenty of water and stay well hydrated, best tip keep a bottle of water with you at all times you will become extra thirsty during nursing sessions.
  9. Vitamins and Milk Flow– continue to take your pre-natal vitamins or there is a vitamin mixture you can take that is for breastfeeding moms at I used the Milk Flow in the beginning for about a month to help me establish a good milk supply. I would mix it with cranberry juice as I personally didn’t like the taste of it mixed with water.
  10. Exercise– Once cleared from your doctor aim to exercise at least 3 times a week, nothing hardcore just 30 minutes a day could be anything from yoga, walking, cardio. It will help you feel relaxed and have the energy to handle becoming a mom.

If you would like anymore information on the above tips you can email me, comment below, or connect with me through Facebook at Healthy Living One Day At a Time.